Rareearthmetal, be forewarned. If you ask 25 cyclists how to get better, stronger, or faster on the bike you will get 25 different answers. And the thing is...most of which will probably produce gains. The key, however, is to research and pick an entire program and not just do intervals willy-nilly.

Remember, there is riding for fun, riding for transportation, and riding to train. It seems like you are talking about training. Training programs include (but are not limited to):
- Long miles
- Short interval
- Group rides
- Gym work
- Plyometrics
- Work on rollers
- Work on indoor trainers

When I started racing I did my own training program. I thought I was putting in some serious work. Then I got a coach and in ONE DAY I did more work than I did all week on my personal program.